Content

• To step
• Part 1 of 3: Starting the sun salutation
• Part 2 of 3: Do the middle part of the routine
• Part 3 of 3: Do the postures in reverse
• Tips

Surya namaskar, or the sun salutation, is a series of twelve yoga poses designed to honor the sun. These poses are traditionally performed in the morning or evening while facing the sun. You perform different postures in succession and then go back in the opposite direction until you are back at the starting position.

To step

Part 1 of 3: Starting the sun salutation

1. Start with your feet together. First stand upright. Put your feet together and let your arms hang at your sides. Concentrate on your body as you prepare for the postures you will perform.
2. Stand in the greeting position. The first pose, also called the "mountain pose," is fairly simple. Keep your feet together, but bring your hands in front of your body. Place your palms together with your fingers up. Hold them in front of your chest, with your thumbs against the sternum. Breathe in and out a few times while standing in this position.
   • Your weight should be evenly distributed on both feet.
3. Make the transition to the "waxing moon." Take a deep breath. While doing this, lift your arms up and arch your back as much as you can. Push your hips forward slightly. Stretch up and back as far as you can, and stretch your fingers as well. Your eyes should be on your hands.
   • Your palms face each other in this position.
4. Put your hands flat on the floor. For the next pose, exhale as you bend forward toward your feet. Place your palms on the floor next to your feet. Your head hangs down and (almost) hits your knees.
   • If you are not very flexible yet, you can keep your knees bent. Place your hands on the floor, and then try to stretch your legs as far as possible.
   • This third pose is a standing forward bend, also called "standing pliers".

Part 2 of 3: Do the middle part of the routine

1. Put your right leg back and exhale. To get into this position, the "warrior," put your back leg as far back as possible. Your knee hits the ground and you raise your head. Your left foot remains between your hands.
2. Put your left leg back and inhale. Put your left leg next to your right leg. Stretch your arms at the same time. Keep your body straight, parallel to the ground. You now have straight arms and legs.
   • This posture is also called the "plank posture".
3. Lower yourself to the ground. Start by bringing your knees to the floor and then lower your upper body. Your body touches the ground at eight points: hands, knees, feet, chest and forehead or chin.
4. Now lift your head so that you come into "Cobra Pose." Shift your weight forward so that your body is mostly on the floor. At the same time, lift your upper body and straighten your arms. Raise your head so that you are facing forward.

Part 3 of 3: Do the postures in reverse

1. Get into the "dog with the head down". Lift your hips as you exhale. Keep lifting them until your body forms a triangle. Your arms and legs are fully stretched.
   • This posture corresponds to the plank posture just now.
2. Put your right foot forward so that you are in the "warrior". Place your foot between your two palms, which are flat on the floor. Lift your head and arch your back a little.
3. Return to the "standing forward bend." Place your left foot next to your right foot as you exhale. Your palms are flat on the floor next to your feet. Stretch and try to get your face close to your knees.
4. Stand up straight and extend your arms up and back. Inhale and come up by rolling up your spine. Bend your spine back as you raise your arms and stretch back as far as you can.
5. Come back to the starting position. Lower your arms again as you exhale. Place your palms together and bring your hands in front of your chest with your thumbs against your sternum. Relax and let your arms hang at your sides again.

Tips

• Make smooth, continuous movements to get from one pose to the other.